2*5@3:50

2 Feb 2024 · 10:49
← →
long vo2max workout
Distance 19.1
Time 1:31:20
Avg pace 4:47
Avg HR 144
Elevation +84
Cadence 181
New 20 min best +2.2%
19.1 km
Session load
137rTSS
105Impulse
92Suffer
Max HR171 bpm
Moving time1:31:20
Shoe Saucony Endorphin Speed 2 Jazz 1008 km lifetime
Pace · HR · Elevation over distance
Pace 4:47 /km HR 144 avg Elev +84 m
Aerobic durability
Fade likely
high confidence
Fade +8.2%
Pa:Hr +1.4%
Late 30m 5:40 /km

The run shows meaningful late fade. Start easier, fuel earlier, or keep the next long run controlled.
Lapstag each lap Work / Rest
#
Role
Dist
Time
Pace
HR
↑ Elev
1
W R
1.0 km
5:40
5:40 /km
120 bpm
+3 m
2
W R
1.0 km
5:38
5:38 /km
123 bpm
+3 m
3
W R
1.0 km
5:39
5:39 /km
126 bpm
+0 m
4
W R
1.0 km
3:53
3:53 /km
149 bpm
+8 m
5
W R
1.0 km
3:53
3:53 /km
160 bpm
+2 m
6
W R
1.0 km
3:49
3:49 /km
163 bpm
+7 m
7
W R
1.0 km
3:49
3:49 /km
163 bpm
+0 m
8
W R
1.0 km
3:49
3:49 /km
163 bpm
+6 m
9
W R
1.0 km
8:11
8:10 /km
136 bpm
+2 m
10
W R
1.0 km
3:51
3:51 /km
154 bpm
+6 m
11
W R
1.0 km
3:51
3:51 /km
162 bpm
+3 m
12
W R
1.0 km
3:50
3:50 /km
161 bpm
+4 m
13
W R
1.0 km
3:51
3:51 /km
161 bpm
+9 m
14
W R
1.0 km
3:50
3:50 /km
162 bpm
+11 m
15
W R
522 m
2:00
3:50 /km
160 bpm
+0 m
16
W R
1.0 km
7:11
7:11 /km
130 bpm
+6 m
17
W R
1.0 km
5:15
5:15 /km
133 bpm
+2 m
18
W R
1.0 km
5:03
5:03 /km
135 bpm
+6 m
19
W R
1.0 km
5:06
5:06 /km
135 bpm
+6 m
20
W R
595 m
3:03
5:08 /km
152 bpm
+4 m
At race paces km in this run at target
5K3:54 /km
5.4 km
10K4:02 /km
0.5 km
HM4:15 /km
0.1 km
Marathon4:25 /km
0.1 km
Splits per km
km
Pace
HR
↑↓
Zone
1
5:39 /km
120 bpm
+1 m
2
5:39 /km
123 bpm
-4 m
3
5:39 /km
126 bpm
-5 m
4
3:53 /km
148 bpm
+6 m
5
3:53 /km
160 bpm
-3 m
6
3:50 /km
163 bpm
+5 m
7
3:49 /km
163 bpm
-4 m
8
3:49 /km
163 bpm
+4 m
9
8:13 /km
136 bpm
-4 m
10
3:51 /km
154 bpm
+0 m
11
3:51 /km
162 bpm
+1 m
12
3:50 /km
160 bpm
-2 m
13
3:51 /km
161 bpm
-1 m
14
3:50 /km
161 bpm
-1 m
15
6:22 /km
141 bpm
+1 m
16
5:18 /km
132 bpm
-5 m
17
5:17 /km
133 bpm
+6 m
18
5:03 /km
134 bpm
+4 m
19
5:03 /km
145 bpm
+3 m
20
5:34 /km
148 bpm
+2 m
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